Oct 18, 2013 5:00 AM

Hello. I would like to advance to a full marathon after running countless halves and one full a year ago. I had some achiles and plantar trouble after the full. I just want to know what type of training I should follow to run a full in May. I completed a half in June, July, Sept and Oct....feeling good. Just worried about injury. Any advice for this "nervous nelly"? THANK YOU

Slow and easy miles, the more the better as long as you can do them without getting hurt. 5-8 % increase in your miles every week with a set back week every 2-4 weeks! These are fairly random numbers but I feel less is better than more you may here 10% I think that is to much (that is just my opinion). If you feel like you need rest take it! Try to get you MPW up to 35-45 and start looking at plans say 18 week plans and pick one that fits your life schedule and start it at 18 weeks out, I would tell you to start doing core and lower back work 3 days a week and some plyometrics after your runs a couple days a week. Good luck

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